Lu's Workout Journal

[ldematto]

Todays Workout

Cardio - Treadmill - Intervals - Total Time 20 minutes

3 minute WU
8 Intervals starting at 6.3 mph, highest 6.8 mph for 30 secs
Recovery Intervals were set at 4.2 mph which was too high for me, so after the third one I manually lowered it to 3.7 mph

For me that was a good workout!

Also did:

Leg raises, supine bridges, circle quadrulped glute kickbacks - no weight training but will be doing some more Cardio later when Jean comes for her workout.

Weights tomorrow - but it"ll have to wait until the afternoon as I need to go pick up olympic weight plates for the Smith as they weren't in when the rest was delivered. Plus picking up another bench and 2 workout mats. The 2 benches with the Smith and the Funtional Trainer are too heavy duty (heavy) to be moved around much so wanted one for rows etc that can be placed anywhere. I ordered some "Green" disinfectant online to use with machines and the rest of house too! I wanted something safe for children and pets. I normally use Clorox Clean Up in home but that stuff is vile to breathe in So maybe this stuff can be used for both the gym and the house. Sorry for rambling - I'm relaxing listening to some great music and zoning out!

I'll post some pics soon. I work on lap top and the pics are on PC and I always forget how to shrink for Shapefit - then I have to e-mail them to myself and save on the lap top. I'll get to it!

I ordered the NASM (National Academy of Sports Medicine) Certified Personal Trainer Program last night. I'm very excited! I can see from what they sent me so far it won't be a cake walk - lots to learn, but I'm ready! I'm hoping to go to Tampa Fl in February for the 2 day live workshop - it's not mandatory but I think it will be very beneficial for me. I'm a hands on person and I think it'll be neat to meet others who are pursuing this field. I can pick other locations but want to go somewhere warm in February!

Nokie - anything out on your area! California is kind of nice in February too! I should get information on where they all take place and I'll know better, but Tampa looks like a likely destination.

Have a great day!

[fitoverforty]

I ordered the NASM (National Academy of Sports Medicine) Certified Personal Trainer Program last night. I'm very excited! I can see from what they sent me so far it won't be a cake walk - lots to learn, but I'm ready! I'm hoping to go to Tampa Fl in February for the 2 day live workshop

That is awesome Lu! I am excited for you too! I know you can do it, and you will make an excellent PT

[eran112003]

here you go 10 Week Mass Building
Schedule

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
week 1-2 Workout #1 back-biceps-chest calves Workout #2 shoulders-triceps wrist-leg-abs Workout #3 chest-calves-back-biceps Workout #4 leg-abs-shoulders-triceps Workout #5 back biceps chest calves
week3-4 Workout #2 shoulders-triceps wrist-leg-abs Workout #1 back-biceps-chest calves Workout #4 leg-abs-shoulders-triceps Workout #3 chest-calves-back-biceps Workout #2 shoulders-triceps wrist-leg-abs
Workout #1 back-biceps-chest calves

EXERCISE 2-3 sets
barbell row- 12,10,8Reps
one arm barbell row 12,10,8
t-bar row 12,10,8
standing barbell curl 15,12 reps
sitting dumbell curl 15,12
incline bench press 15,12,10
incline dumbell fly 15,12,10
calves

Workout #2 shoulders-triceps wrist-leg-abs

EXERCISE Set #1 Set #2 Set #3
barbell front press 15,12,10
dumbell latheral raise 15,12,10
arnold press 15,12,10
dumbell front raise 15,12,10
upright row 15,12,10
lying barbell triceps ext. 15,12,10
Close Grip Bench press 12,10 Reps
one arm lying triceps ext 12,10,8
squat 15,12,10
lunge 15,12,10
forarm
crunch

Workout #3

EXERCISE Set #1 Set #2 Set #3 Set #4
bench press 15,12,10
fly 15,12,10
decline barbell press 15,12,10
calves max
wide grip chin
behind neck pull down
barbell preacher curl
dumbell preacher curl

Workout #4

EXERCISE Set #1 Set #2 Set #3
leg press 15,12,10
Leg Ext - 12,10,8 Reps
Leg Curls - 12,10,8 Reps
roman chair 20 reps
hanging knee raise 25 reps
bent over dumbell lat raise 15,12
military press 15,12
shrug max
barbell behind press 15,12
french press 15,12
one arm dumbell kick 15,12
parallel bar dips 15,12,
rops 12,10

Workout #5

EXERCISE Set #1 Set #2 Set #3
row machine 15,12,10
wide grip latpulldown 15,12,10
dumbell pullover 15,12,10
hammer curl 15,12
concentration curl 15,12
incline dumbell curl 15,12,10
dumbell bench press 15,12,10
parallel bar dips 15,12,
calves

[ldematto]

Hey lu, I'll visit you in Tampa (: I went to college down there!

That would be awesome!!!! Would love to see you! I just got the info so I'll let you know what days!

Who is Eran? I'm not thinking I want to build MASS right now...maybe he thought I was another "Lu" Thanks anyway Eran!!

I give up - I've looked everywhere for the web site where we can shrink our pictures. Boopster gave me it last time I asked - and of course the address was a favorite on OLD computer! Anyway, I'd like to post some pictures...Boss Man - can you get Shapefit to accept larger pictures? :)

[ldematto]

I will, I will...let me try that site!! Thanks!

[ldematto]

ok - too complicated for me the other site just asks for the photo and you press SHRINK and voila!! How does this one work? Lu<---idiot!

[Boss Man]

If that Irfan guy is advocating a workout programme you do 7 days a week, then no to that. 5 days max even for muscle building. You still need rest days.

Don't always have time to read stuff like this, as thoroughly as perhaps I might want, but I know whatever happens, you are doing really, really well and you can be so proud of yourself.

To think you're late 50's and you're actually going to learn how to teach as well. Most people would just settle for the trying part, so GOOD LUCK. I don't doubt you can do this. You're an intellgent, grounded Lady and I have every confidence it will work out for you .

[ldematto]

Awww...you guys sure know how to make a gal feel good - thank you!

I just shrunk some of pictures of the gym (so far) and am about to post in profile if I can figure it out - it's been sooo long!. BTW - the website that is soooo easy is:

http://www.shrinkpictures.com/create-avatar/" onclick="window.open(this.href);return false;

[fitoverforty]

Okay, I'm impressed beyond belief Lu! That is quite the setup you have. I'm very proud of ya girl!

[ldematto]

Thanks Lynne! It's so nice to just walk in and start workout without having to leave the house. The pictures really don't show it well, and when I shrunk them some of the pic disappeared - hard to get a sweeping view. The Functional Trainer, Elliptical, Bike and Treadmill are all on the same wall, facing a TV in the corner in front of the Treeadmill. I don't watch TV ( I love music when I'm on the Treadmill, but hubby needs the TV on when he's on the elliptical. There is floor space in that area that can be used for mat exercises and the TV offers the ability to watch workout videaos at the same time. I have a little refrigerator filled with bottle of water so I don't have to go far to hydrate.

I put a desk and laptop in the back behind the Smith (since the pics)- so once I get plates I should be totally set up....I'm sure I'll find other little things that I'll need or want as I go...very, very exciting!

[ldematto]

Jean called out yesterday, Wednesday, weight day(she wasn't feeling well) so since I did Cardio in the morning I did some weights in the evening,(wanted to get back to the M-W-F weights) Single Arm Rows 3 x 10 30 llb DB's, Bench Press - 2 x 15 45 lbs (bar only) Lat Pull downs 2 x 15 50 lbs, Lunges 1 x 10 no weights, 1 x 10 15 lbs DB's - 20 Sumo Squats

Today picked up the rest of gym stuff, now have plates and picked up a set of medicine balls. I also got the other bench. Anyway, I am all set now - I need nothing and have no excuses for not getting down and dirty and into some intense training.

Today was Cardio - decided to do the sprints, slow for 5 then 20 minute finish - will do that on all Cardio's for awhile. today was 4 intervals.

Intervals at 6.3, then 3 @ 6.8 - incline 5
Recovery was set at 4.2 mph, I found that too aggressive so reduced it to 3.7 incline 0
5 minutes at 2 mph, then 20 minutes at 4.2 mph.

legs were burning!!!
Tomorrow weights! Today was like wieght training, had to carry everything in the house!

Enjoy the rest of your evening!

[ldematto]

Ok - I'm a nut case, but I'm also a woman so I can change mind at times....I'm so frustrated with the fact that I've been at this weight for months, I mean MONTHS!! Same as I was in early July - I know I've had some set backs...but I really feel these last 10 pounds (not last, last, but next goal) are extremely stubborn.

Soooooo....this morning I decided to do Cardio, not instead of weights - weights will come later today, but I did the 4 intervals, 5 minutes slow, then steady for 20 - but kept going! In the end I did 3 miles - and it felt real good! I'm thinking Cardio everyday will be good for "fat" loss - yes? As long as I do weights M-W-F as well?

Or will that result in over training? I think I've asked this question before and didn't get the answer I wanted :) The first 3-4 months of new lifestyle I did do Cardio everyday and that's when I lost the majority of weight? So, that confuses me....bear with me...I'm only human AND old!! Ha!!! Boss Man mentioned for some one in the late 50's for me to try etc, etc....I still have a hard time thinking that I'm IN late 50's! I feel like I'm in 30's - 40's tops! Mentally anyway

[fitoverforty]

Boss Man mentioned for some one in the late 50's for me to try etc, etc....I still have a hard time thinking that I'm IN late 50's! I feel like I'm in 30's - 40's tops!

Your "real age" is probably closer to 40 than 50 Lu, since you are in such good physical shape. Have you ever taken one of those "real age" tests? "real age" is 34. Our bodies respond in such a healthy way to proper diet and exercise so much that even tho' technically we are (using me for an example) "47", our bodies are like those of a much younger person.

I'm like you also, I have been stuck, except for a few (I'm talkin' 1.5 to 2 lbs. here) lbs. lost in the last 2 months at the same weight since September. Stubborn fat!! It is very frustrating.
I think adding more cardio to your week would be fine, as long as it doesn't hinder your weight training days. Not sure if I would do it everyday, but maybe 4 to 5 times a week. Mix it up some - elliptical, treadmill, walking outdoors, bike riding. I think doing a short 15 to 20 min. cardio in the a.m. after your weight workout, then another different type in the p.m. (no weights this time, just cardio) for 25 to 30 minutes, would not hurt...but that's just me You have to be the judge and see how your body responds to it, dont risk an injury for extra calories burned! Not worth it.
Hang in there Lu, we are in this together and WE SHALL OVERCOME!!!

[ldematto]

I am soooo encouraged!! You guys have responded with just what I needed! I understand that weight training days are extremely important - but I feel more Cardio than what I've been doing will help me lose some of this dang fat! I need a "Fat Blaster" segment to program :) Apparently I'm not alone!!! We will overcome!!!

I do have to be careful with over training - now that I have the gym AND I'm home all the time, it will be hard not to stay in that room all day! :) I will be careful - body has been speaking to me (more than I'd like lately) and I will listen....definitely do not want to hurt myself.

I've been working all morning on the NASM program , first due to the fact I've never done anything in this area I'm taking the Introduction to the Fitness Industry Course, not a pre-requisite, but recommended for newbies like myself. OMG!!!! If this is just the intro - the course is going to be a real challenge for me! It's been years since I've done any real studying.....so it wil be hard, but I'm still excited! You certainly need to know the name and function of every molecule of your body!! With this course going on I may not have any problem with over training - I'll have hands full for sure!

Lesplease - the workshop dates for Tampa is February 19th and 20th. I'm fairly certain that will be the one I choose - if it works out that you can visit, that would be GREAT! I'd come down a day or two early - get some much needed sunshine while I'm there.

[ldematto]

Your "real age" is probably closer to 40 than 50 Lu, since you are in such good physical shape. Have you ever taken one of those "real age" tests? "real age" is 34. Our bodies respond in such a healthy way to proper diet and exercise so much that even tho' technically we are (using me for an example) "47", our bodies are like those of a much younger person.

The only thing close to testing *real* or physical age was through brother WII Fit - and the last time I used it I was 53 I think. Better...but not as good as it could be. Next time I test it I hope to be in the 40's! Wow - 34!! That's great! You certainly look great!

Are you talking about WII Fit or is there something else I'm not aware of?